Strength
10 x 5 Squat
5 x 10 Leg Press
5 x 10 GHD
5 x 20 Calf Raise

Stamina
1) Perform 1/3 of your Max Pull Ups EMOM for 3 minutes
2) Perform 3 sets of Max Weighted Pull Ups

3) Perform 1/3 of your Max Push Ups EMOM for 3 minutes
4) Perform Max Push Ups in 2:00, 1:30, 1;00, & :30

Conditioning 10 rounds for time:
Run 100 m
10 x Burpees
Run 100 m
10 x KB Swings

Abs 2 rounds:
13 x Crunches
20 x Leg Levers
20 x Bicycles
20 x Russian Twists
15 x Side Bends
60 sec Plank

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